Monday 11/11/19
Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest
Bench Press 5 x 8 (light-moderate) (30×1) 30 sec. rest
Dumbbell Chest fly 5 x 8 (Light) (30×1) 30 sec. rest
Weighted step-ups 5 x 8 /leg 30 sec. rest
French Press (light) 5 x 8 (30×1) 30 sec. rest
Side delt raise 5 x 8 (30×1) 30 sec. rest
Tuesday 11/12/19
Front Squat 5 x 8 (light-moderate) (30×1) 30 sec. rest
Pull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)
Alt. Reverse Lunge 5 x 8/leg (light-moderate) 30 sec. rest
Banded Leg extension 5 x 8 (30×1) 30 sec. rest
Hammer Curls 5 x 8 (light-moderate) (30×1) 30 sec. rest
Russian Twists 3 x 15 (L+R=1)
Thursday 11/14/19
Deficit Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest (3 inch deficit)
Close grip bench press 5 x 8 (light-moderate) (30×1) 30 sec. rest
Weighted Glute Bridge 5 x 8 (light-moderate) (30×1) 30 sec. rest
Z-Press 5 x 8 (banded if needed) (30×1) 30 sec. rest
Single leg KB deadlift 4 x 8/leg (light) (30×1) 30 sec. rest
Lat pulldown (machine) 3 x 15 (light-moderate) (30×1) 30 sec. rest
Friday 11/15/19
Back Squat 5 x 8 (light-moderate) (30×1) 30 sec. rest |
Barbell goodmornings 5 x 8 (light) (30×1) 30 sec. rest |
Inverted Rows 5 x 8 (light) (30×1) 30 sec. rest |
DB/KB Snatch 4 x 8/arm (light-moderate) 30 sec. rest |
DB bicep Curls 5 x 8 (light) (30×1) 30 sec. rest |
Barbell situps 3 x 10 |